We received some great teaching during the Ace Practical Workshop this weekend. One of the things I really appreciated learning was that the full body workout is a quick way to receive results than a split routine. Obviously, with a full body workout you are working the muscles you target two to three times a week rather than once a week, so the benefits are obvious. Because you also only do one muscle group to fatigue (just one set), you can work faster and get cardio and stretching in much easier. I can't wait to try this, since I have been doign split routines.
The trick, the instructor said, was to do 8-12 exercises, each major muscle group (about 9-12 exercises), moving between stations or exercises quickly. He says the results are impressive.
yeah yeah heard that before..IMO whole body workouts are for beginners or people with no time or people who have a habit of missing a workout every week in the split(which leads to an imbalance) I have used and still write up whole body workouts but if someone is looking to go for maximum Hypertrophy a split is the only way to do so.
I don't want to sound too negative on the whole body workouts because as you know it is easier for a client to stick with 2 whole body workouts per week and still make 80% of the gains as 3 times per week(in the ACE book) then as the client progresses to the next level then go 3 days, then 4 day split (upper/lower off upper/lower), then 5 days, then 6 days, then 6 days with 2 workouts per day( made my best gains ever on this one when I was younger). you get my drift by now. I use the days in the schedule as a progression, but that is not to say that you can't maintain strength and melt fat with a good one on one off full body workout followed by cardio. I also have several periodization schemes for full body workout that I have saved If you like I could share the outlines, you might find them interesting. they are kind of a linear periodization with the ABC method of intensity
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
Dunno! All I can honestly say is that split routine never worked for me, personally (as in for me, myself and I). However with total body the results were fast and dramatic.
just depends on your goals...if you were a body builder you are looking for maximum hypertrophy which would require high volume and more rest, again not saying full body workouts are not useful for fitness
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
Dunno! All I can honestly say is that split routine never worked for me, personally (as in for me, myself and I). However with total body the results were fast and dramatic.
I had the same experience with them and I don't want anyone to think that I don't like them, but I could only go so far on the FBW and then I needed to adjust for more recovery for volume and intensity. Every other day was too much for my load and 2 times per week was not enough to stimulate new gains.
and I just picked up a trick from reading Alwyn Cosgrove's programing manual for trainers that allows for more work in less time with more recovery
it is basically a superset with non-competing movements say for instance
the whole super set takes 240sec or 4 min and with 3 min recovery before repeating a body part and all 3 sets = 12 min total if you made the rest 30 sec you would still get 2 min before repeating and knock off 3 min from the total time to make it 9 min with double the rest than in the straight sets
compared to
Front Squat 3 x 10 @4-0-2(TUT=6sec) set time 6 min with 60 sec recovery Shoulder Press 3 x10 @4-0-2(TUT=6sec) set time 6 min with 60 sec recovery Total time = 12 min with only 60 sec of recovery between sets
just food for thought
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
